Suspension Single Leg Plank (straight arm)
- Zielmuskel
- Rectus Abdominis
- Synergistenmuskeln
- Obliques, Quadriceps, Tensor Fasciae Latae
- Equipment
- Suspension
- Körperregion
- Waist
- Typ
- Strength
The Suspension Single Leg Plank (straight arm) is a core stability exercise that targets the rectus abdominis while engaging the obliques, quadriceps, and tensor fasciae latae as synergists. Performed with both feet in suspension straps and one leg raised, the straight-arm position intensifies shoulder and trunk demand. It is particularly effective for building anti-rotation core strength and unilateral hip stability.
Suspension Single Leg Plank (straight arm): So führst du sie aus
- 1Set the suspension straps to a low position, roughly 6–12 inches off the floor, and face away from the anchor point.
- 2Kneel and place both feet into the suspension foot cradles, then lower yourself onto your hands.
- 3Walk your hands forward until your body forms a straight line from head to heels, arms fully extended directly under your shoulders.
- 4Brace your core and squeeze your glutes to stabilize your hips in the starting plank position.
- 5Exhale and slowly lift one leg, raising it a few inches above the level of the other foot while keeping your hips level and square.
- 6Hold the single-leg position for the prescribed time, maintaining a rigid, neutral spine throughout.
- 7Avoid letting the raised leg drift outward or the hips rotate toward either side.
- 8Lower the raised leg with control back into both straps, returning to the two-leg plank briefly before switching sides.
- 9Complete the set on both sides, then lower your knees to the floor to exit the exercise safely.
Technik-Tipps
- Keep your gaze at the floor a few inches in front of your hands — looking forward strains the neck and breaks spinal alignment.
- Push the floor away actively through your palms to engage the serratus anterior and keep the shoulder blades protracted rather than winging.
- Think 'tall hips' — imagine a rigid plank running head to heel; any sag or pike breaks the core training stimulus.
- Control the swing of the straps by tensing your entire body before lifting the leg; instability is a cue that your brace is insufficient.
- If hips rotate when you lift the leg, reduce hold time and focus on keeping the pelvis perfectly square before adding duration.
Häufige Fehler
- Letting the hips sag toward the floor: this shifts load off the rectus abdominis and compresses the lumbar spine, reducing core stimulus and increasing injury risk.
- Allowing the hips to pike upward: turning it into a downward-dog position removes tension from the core and defeats the purpose of the plank.
- Rotating the hips when lifting the leg: this signals the obliques are not resisting rotation adequately and reduces the unilateral stability challenge.
- Bending the elbows: unlocking the arms decreases shoulder stability demand and alters the intended straight-arm mechanics of the exercise.
- Raising the leg too high: excessive elevation causes lumbar hyperextension and hip rotation, compromising spine position and increasing injury risk.
Häufig gestellte Fragen
What muscles does the Suspension Single Leg Plank (straight arm) work?
The primary muscle worked is the rectus abdominis. The obliques, quadriceps, and tensor fasciae latae act as synergists to stabilize the core, resist hip rotation, and keep the lifted leg in position.
How long should I hold the single-leg position?
Beginners can start with 5–10 second holds per leg and build toward 20–30 seconds as stability improves. Quality of position matters more than duration — stop the hold as soon as form breaks down.
How is this different from a regular straight-arm plank?
Lifting one leg removes a base-of-support point, forcing the obliques and tensor fasciae latae to work harder to resist rotation and keep the hips level. The suspension straps also add instability that further increases core activation compared to a floor plank.
Can beginners do this exercise?
It is best suited for individuals who can already hold a stable two-leg suspension straight-arm plank for at least 20–30 seconds. Master the bilateral version first before progressing to the single-leg variation.
What strap height should I use?
Set the foot cradles 6–12 inches off the floor. A lower strap position increases the lever arm and makes the exercise harder; raise the straps slightly if you are struggling to maintain a neutral spine.
